Nutritionists blame oversize portions for many people’s extra weight. Here are tips for staying in control:
Go with half. Eating half the usual amount of your favorite foods, while substituting vegetables and fruit for the rest, is a good way to start.
Avoid big snack bags. Buy chips and cookies in pre-portioned bags or — if that’s too pricey — get the bigger bags and immediately divide food into single-serving plastic bags.
Read labels. What you think is one serving of a food may actually contain three or more helpings.
Store leftovers differently. Instead of keeping food in big dishes, divide it into individual-size containers.
Eat more slowly. Your stomach needs about 20 minutes to recognize it is full. Take sips of water between bites and pause before you decide on seconds — and put leftovers away during meals so you have to make an effort to get seconds.
Use smaller dishes and glasses. You can also use small serving spoons for less healthy items such as gravy and heavy sauces and big spoons for vegetables.
Curb your appetite. Before a big meal, have a low-calorie appetizer such as a salad (with low-fat dressing) or a broth-based vegetable soup.
Work with restaurants. Ask for a lunch-size portion of a dinner entree, share a dish or get a takeout container as soon as you order; then put half the meal away before you start eating.
Steer clear of all-you-can-eat buffets. If possible, order off a menu.
Alison Johnson, McClatchy-Tribune
